Spanish · lunch, snack
Tomatoes Stuffed with Spanish Tuna Salad
Video by Spain on a Fork on YouTube · Open on YouTube
- Keto (4.6 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish, Egg. Check labels on stock, sauces and spice mixes.
Tuna and eggs make this a filling, high-protein starter or light lunch (about 24 g of protein a tomato) with about 5 g of net carbs. Rich in vitamin D, B12 and selenium from the tuna.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Put the eggs in a saucepan with cold water to cover by about 1 cm, bring to the boil, then cover, turn off the heat and leave for 12 minutes. Cool under cold water and peel. 0:45
- Slice the tops off the tomatoes, loosen the pulp with a paring knife and scoop it out gently (save it for a sauce). Salt the insides and set them cut side down on paper towels to drain. 1:16
- Drain the tuna in a sieve, pressing lightly to remove excess oil, and put it in a bowl. 2:20
- Add the mayonnaise, diced onion, grated garlic, 10 chopped olives and the roughly chopped eggs. Season with salt and pepper and mix gently. 2:58
- Pack the tuna salad firmly into the tomatoes, top each with a whole olive and sprinkle with chives. Serve now or chill; they keep up to 3 days in the fridge. 4:30
Tip. Each tomato is substantial (about 430 kcal), so share one or use smaller tomatoes for a lighter snack. Keep the drained tuna oil for a dressing. Any good canned tuna works.
The method is a summary in our words — the video shows every step.
One portion (1 stuffed tomato) gives you 1 of 4
Where the energy comes from one serve
- Net carbs 4%
- Protein 22%
- Fat 74%
Fits keto: 4.6 g net carbs a serve, with 74% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High147%
2.4 g a serve, mostly from mayonnaise (93%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High108%
59 µg a serve, mostly from spanish tuna (79%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High78%
1.9 µg a serve, mostly from spanish tuna (73%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K High75%
90 µg a serve, mostly from mayonnaise (56%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin D High25%
5.1 µg a serve, mostly from spanish tuna (82%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin C High20%
18 mg a serve, mostly from tomatoes (92%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E High20%
3 mg a serve, mostly from mayonnaise (32%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A Source15%
135 µg a serve, mostly from eggs (41%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B6 Source14%
0.2 mg a serve, mostly from tomatoes (41%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc Source12%
1.3 mg a serve, mostly from spanish tuna (44%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Folate Source11%
42 µg a serve, mostly from tomatoes (43%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source10%
490 mg a serve, mostly from tomatoes (58%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron Source10%
1.9 mg a serve, mostly from spanish tuna (47%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
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Magnesium9%
39 mg a serve, mostly from spanish tuna (49%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium4%
53 mg a serve, mostly from eggs (36%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Spain on a Fork; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.